Tag: NoToll

The gloomy mist of NoToll welcomed 16 SOJ studs who escaped the fartsack to follow DTH into F3 glory. With Doublemint sidekicking as timekeeper, here’s how these HIM’s got it done:

The THANG:

BBALL COURT WARMERAMA:

• WWII Suicides
• x1 Burpee ea time hitting baseline
• x10 WWII ea time hitting end line
• x3 Sets completed

COP #1:

• Mosey to parking lot and circle up
• Welcome & F3 Disclaimer
• DQ’s, ISW’s, RS’s, Tplank A.Circles, Plank Alt Leg Lifts, Dolly’s, APD’s, Oblique LBC’s, Ode to Kim

COP #2:

• Mosey to Pavilion
• Partner up for x3 Sets of x20 PLT’s
• Alternate wheelbarrow 20-30 yards between sets

COP #3:

• Indigenous People’s Run around Fields to end up at Field 1
• Quarter Pounder: Sprint out to complete reps at each quarter, Bernie Back to end line and ABC’s for the SIX
• x25 No Cheat Merkins
• x50 Ball Dippers (2-ct)
• x75 Freddie M’s (2-ct)
• x100 Plank Jacks

Mosey BTTF:

• Hold Plank for the SIX
• Sweat Angels, Rosalita Whips, others?

COT:

• Counterama # 16
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Augmented suicide warmups killed the mumble chatter before it even got started, and the PAX kept the breathless momentum going for 45min straight. YHC, having planned a core-heavy routine, was surprised with how much the Quads got worked today. Regardless, it was an impressive PAX that busted through the workout today. T-claps to BONETHUGS who both completed an Indigenous Run for the first time, as well as solo’d a hero move going back for the SIX in the end. Mad respect brother. Love you guys – go make it a GREAT day! SYITG, YHC, DTH

17 men made of iron, steel and other carbon based metals made their way to No Toll for YHC’s first Q at No Toll. These men were met with a little surprise…it’s a birthday Q!!! Here’s what went down –

Mosey to the parking lot for the disclaimer + warmup which included – SSH, Helicopters, Arm Circles (GO!) forward and back, merkins and LBC’s. Once completed mosey to one side of the parking lot for BlackJack.

BlackJack – 20 merkins + 1 WWII, 19 merkins + 2 WWII’s, 18 merkins + 3 WWII’s, 17 merkins + 4 WWII’s, etc. YHC’s had the great idea to do this all in one location, but after a couple rounds this turned into an idea that was good on paper. A quick audible was called with a jog to the other side of the parking lot in between sets. Still tough, but a bit more manageable. Al Gore for this six and then on to the next exercise.

Starting at the corner of the parking lot, complete 15 burpees, run around the parking lot, 25 carolina dry docks, run, 35 double count lunge, run, 50 air squats, run, 35 lunges, run, 25 CDD’s, run 15 burpees. Fresh Prince and Spit led the way as usual. I’m not sure Fresh Prince even broke a sweat. Doozey and Flange were not far behind. Others did as much as time permitted.

Final mozey back to the flag for a ring of fire merkins. Numberrama, Namearama with YHC taking the group out in prayer. After prayer YHC dished out a birthday present to the PAX, Orange Crush IPA from Back Bay Brewing company (or a slight variation)! Enjoy a drink tonight brothers since we can’t celebrate together.

Thank you for the opportunity to lead! Off on my next journey around the sun.

P.S. See Tobit. I can lead a workout at some where other than SOT.

Sixteen Hardwood Studs arrived at the plush fields of No Toll this morning to see what YHC had in store for an epic beatdown for the ages. Fields being a bit waterlogged caused an audible in the plans. To the best of memory, this is how it all went down.

5.30 struck, slow mosey to the far end of the parking lot.

Warmarama – SSH’s, DQ’s, Dead Man Hang, Freddie Mercury, Heals to Heaven, Arm Circles, Reverso. Warm, Lets get started

THANG 1: Hightower Workout

5 Exercises with 9 reps each. Burpee Style. Line up at the edge of the parking lot, sprint to the other end, perform said exercises & sprint back. Exercises include Burpees, Plank Jack Burpees, Hand Release Burpees (3 Hand Release Merkins for each Burpee), Jump Squat Burpees (3 Jump Squats for each Burpee), All in One Burpee (1 plank jack, 3 Hand Release Merkins, 3 Jump Squats for Each Burpee). AG for the 6

THANG 2: Inchwork 11’s

Mosey over to the Drive Aisle for 11’s with WWII’s and Elevated Merkins on the Curbs. In between, Inchworms (Bearcrawls with a Merkin middle) and reverse lunges.

THANG 3: New Market Sprints

Back to the parking lot to line up for 5 sets of all out sprints. Mosey back, New Market style

BTTF for Merkin Ring of Fire (9 Merkins each).

Numberama, Namarama, Announcements, YHC took us out

NMS: Hightower work out was performed in honor of fallen F3 brother and Myrtle Beach police officer Jacob (Hightower) Hancher. Killed in the line of duty last week.

5 and 9 were based on the Bible Verse Matthew 5:9 – Blessed are the peacekeepers, for they will be called children of God.

Mumble Chatter over the burpees until we got to the Inchworm 11’s which took the toll on the shoulders. As was said numerous times by Wilson, this routine looked good on paper but was brutal in execution.

NMMS: At 5.25, a single enthusiast (named Sparky by the PAX) sprinted by the awaiting PAX and was exercising on his own until he decided to join for the 2nd half of the workout. Hopefully will see him back in the future.

Announcements:

Beer Mile (non F3 event) is Saturday – see slack for details

Shoe Drive ongoing throughout the month. Flange is collecting all his own shoes to give to infants and kids.

Shirt Orders are in. Doublemint has them.

Thank you all for the honor of working with you.

The inky shadows of NoToll and a very friendly (and smelly) un-neutered lab/pit stray welcomed 19 warriors and completely disrupted Cooper’s mojo. The Defender of the Pax was entirely bothered by this musky intruder and made sure we all knew it. Anyhoo – YHC brought some novel ideas to share, and here’s how it went down:

The THANG:

COP #1:

• Short mosey to the BBall Court & Circle Up
• Welcome & F3 Disclaimer
• EYE OF THE TIGER WARMERAMA:
• Invisible Jumprope
• Imperial Walkers
• Squats
• Russian Soldiers
• Hand-release Mericans
• Boxing Cockroaches
• Crab Cakes
• Freddie Mercurys
• Rosalitas

COP #2:

• Mosey to the Pavilion
• TABATA LAPS:
• 30s Exercise, 30s Lap Pavilion
• x9 Rounds rotating through:
• Merkins
• Monkey Humpers
• Lt Dans

COP #3:

• Mosey to the Parking Lot
• Blast some Classic Rock
• Partner up for CORA:
• x100 WWII’s
• x200 Pole Smokers
• x300 Flutters (hands up, 2-ct)
• Moving partner runs the x10 cone loop, stopping to complete Broad Jump Burpee at each cone

Mosey BTTF for Mary Finale:

• Ring of Fire
• Variable Mary to the beat of the Classic Rock mix

COT:

• Counterama # 19
• Namerama
• Announcerama (see Comments)
• YHC took us out in Prayer

NMS:

• Doublemint was first on the scene and had already called in Animal Control by the time YHC arrived – but they wouldn’t be showing up for a while so Mr Stink joined the SOJ PAX and Cooper for a beatdown heavy on the beats and entirely lacking the cadence calling (first time for YHC). Poor buddy Cooper kept running around his boys, growling his displeasure, and making sure the newcomer didn’t steal any pets. Wilson may have been the only other one just as bothered, but everyone was keeping on their toes with not one, but TWO, knee breakers getting under foot. The Rocky themed warmerama, while inspiring, felt too short. The Tabata version of a triple check had to modify from Dips/Derkins/Dans because there were no benches in the pavilion. And the Cone Dora was improved by the PAX mishearing YHC suggesting burpees at every other cone, and a broad jump between – which became a supermanly broad jump burpee at every cone. Solid work gents! YHC was really feeling the classic rock during all those Pole Smokers – gonna bring the tunes out more often. And no Hardywood, I will not be playing your foul death metal.  SOJ had strong representation for the shoe donation today – is it a competition between Nano-Regions? If so, we’re winning…as usual. #SOJ4Life At the end of the morning, YHC had Mr Stink and Cooper in the car leaving the lot to head home because Animal Control hadn’t showed – then they pulled in and we did a quick offloading of the pup – hopefully he’ll find his home. Thanks for letting me lead today fellas, for humoring my Q-style, and for being the best dang PAX around. SYITG!

A strong 17 made their way out of the fart sack this morning with 3 early risers getting in a little extra credit in and finding glow sticks and paper on the soccer field. This left them wondering what Doozy had in store for them.

5:30 lets find out, mosey to the parking lot for COP

DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Hillbillies, Deadman Hangs

Mosey to the soccer field:

Find 13 Glow sticks – 1 in the center of the field with 12 set up in a clock pattern (12:00 being red rather than yellow like the rest). At each place on the clock do that exercise with the number on the clock X10 then circle the center glow stick before going to the next point on the clock. The only odd ball is 1:00 which is a lap around the perimeter, 2:00 20 Burpees, 3:00 30 Jump Squats, 4:00 40 Merkins, 5:00 50 Plank Jacks, 6:00 60 WWII’s, 7:00 70 Mountain Climbers, 8:00 80 American Hammers, 9:00 90 Copperhead Squats, 10:00 100 Hillbilies (ouch), 11:00 110 Rosalitas and 12:00 120 Monkey Humpers

Mosey to the parking lot

Man Killers

Mosey to the pass through

Parking lot crawls – 10 parking spaces bear crawl to each starting at 1 increase 1 merkin at each space so that you are doing 10 merkins on the last space

BTTF

Numbers/names YHC took us out

NMS:

This was a workout that YHC picked up in Waxhaw, NC (Man Killers came from Indiana). YHC highly recommends that when you have the opportunity to join a PAX that is not your core group to take advantage of it and see what other groups are doing. YHC got to sit and talk with Hardwood (F3 Fort Mill, SC) while sitting by the pool a few weeks back. It was very interesting to hear how they run their AO’s in other areas. Charlotte, Fort Mill, Waxhaw all have a system where every AO has what they call a “Site Q” – the job of the site Q is to fill the Q sheet for every day that AO meets. This is done by asking for volunteers or by recruiting Q’s from other places. If a spot is not able to be filled the Q for that day falls on the site Q to ensure that there is always someone at that AO. The site Q can assign it to be a Hot Potato but he has to also assign at least one PAX to get it started.

Sixteen BAMFs buckled the chinstraps for No Toll this morning, and here’s how it went:

Warmarama mosey to the parking lot for SSHs, IWs, Russian Soldiers, DQs, Flutter Sugar Kickstix, Freddie Mercuries, APDs. To the corner of the lot for:

The THANG

COP 1 – Seven of Diamonds

• 50 yard 75% sprint; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
• 50 yard Bernie Sanders; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
• 50 yard carioca* right; run in place, drop to mountain climbers, roll right/left; sprint 50 yards.
• 50 yard carioca left; run in place, drop to mountain climbers, roll right/left; sprint 50 yards. This was as awful as I remember it being during two-a-day football practices in high school. Only thing missing was a whistle and ammonia-smelling shoulder pads.

*Car·i·o·ca/ˌkerēˈōkə/noun

1. a native of Rio de Janeiro.
2. a Brazilian dance resembling the samba.

BTTF for cool down stretching. Numbers, names and YHC took us out (some cars almost did the job for me).

Announcements: Prayers for Brenda, Florence’s m/i/l as the family awaits news of the second lung cancer surgery. Sign up for the Iron Pax challenge. Treat Yo Self! https://www.youtube.com/watch?v=AU0h7TlZGO4

NMMS: Great work today gents. Garmin sez 782 kCal burned, 145 bpm av HR, 170 bpm max HR — I believe it!!